CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

8:00 AMRAP warm up pace

6 Calorie bike

6 Step up

6 no push up burpee

:20 seconds belly in handstand hold

6 Calorie row

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

20:00 AMRAP

20 Calorie Row

20 Burpee over Rower

20 Box jump

@25:00

10:00 AMRAP

200m Run

12 Alt. DB Snatch 50/35

2 Wall walk
Scaled- Growth

20 Cal row

15 Burpee over rower

10 Box jump

200m Run

12 Hang clean and jerk 75/55

1 Wall walk